Friday Gym

Today I managed to get back to a full session in the gym after doing reduced sessions since injuring my knee.


Warm up:

1 * 15 Internal Shoulder rotations (7kg) - per arm
1 * 15 External Shoulder rotations (7kg) - per arm
2 * 15 Single leg raised Glute Bridge - per leg
1 * 12 Press up holds (4 seconds)
1 * 12 Body weight squats

Main routine:


{4 * Max Pull ups (18, 14, 12, 11)

3 * 8 Standing Dumbell Push Press (2 x 10kg)}

3 * 8 Seated row (64kg)
{3 * 8 Squats (70kg)
3 * 8 Lateral Step ups (12kg) - per leg}
3 * 8 Split squats (60 kg *increase*) - per leg
4 * Max  weighted press ups (15kg) (26, 24, 21, 18)
3 * 8 Single Leg Swiss Ball Hamstring curls (55cm swiss ball)
4 * 30s Dynamic Plank

Warm down:

Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling

Looking forward to the Ka-Pow! full roster training this weekend on Saturday and Sunday!